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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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10 Mistakes You Are Making on The Low FODMAP Diet

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 6 Comments

The low FODMAP diet is a process used to find what foods are causing IBS symptoms. The process starts with a diet which is low in FODMAPs (fermentable carbohydrates). It is then followed by a structured reintroduction period to pin-point and diagnose food intolerances.

In this article, I will be discussing the top 10 mistakes that I see people making during this process. Please read each point, as it is unlikely that you will get symptom relief if you are not considering these issues.

Table of Contents

  • 1.Not Getting An Accurate Diagnosis
  • 2.Not Eating Enough Fibre
  • 3. Not Considering Movement
  • 4. Overlooking Mental Wellbeing
  • 5. Irregular Eating
  • 6. Not Reading Food Labels
  • 7. Using Inaccurate Information
          • 8. Not Finding Alternative Foods
  • 9. Not Weighing Out Portion Sizes
  • 10. Being 100% Gluten and Milk Free

1.Not Getting An Accurate Diagnosis

You may be worrying that your symptoms are due to a condition which is much more serious than IBS.

But, because IBS is a common condition, you probably presume your symptoms are IBS related. You even tell yourself “it’s probably nothing.”

Did you know that your symptoms could also be coeliac disease, IBD, functional constipation / diarrhoea or even bowel cancer? So, instead of guessing about these things, please ensure you get tested by your doctor first.

You will then need to see a specialist dietitian to refine your IBS diagnosis. In some cases you may have a condition which is not IBS such as a food allergy or BAM. Your dietitian will assess you for this.

DO NOT start the low FODMAP diet before getting an IBS diagnosis, as you will be following a diet low in gluten. This means that the doctor will be unable to test you for coeliac disease.

2.Not Eating Enough Fibre

Are you suffering with constipation or incomplete evacuation? May be you are left wondering ”why does this diet make my symptoms worse, yet it helps everyone else.”

Many people complain that the low FODMAP diet causes constipation. But, actually, their diet is just too low in fibre.

It is easy to eliminate a lot of fibre when switching to a low FODMAP diet. So just make sure that for every wholemeal food or fruit / vegetable that you take out, you replace it with a low FODMAP version.

3. Not Considering Movement

The low FODMAP diet is promoted as this amazing IBS ‘wonder cure’ so you may have forgotten that IBS is multifactorial?

This means that diet is only 1 element of IBS. Have you, by any chance, focused all your attention on the low FODMAP diet and are now left wondering “why are my IBS symptoms still so out of control?”

How much are you really moving? Even if you go to the gym 3-4 time a week, ideally you still need that 30 minutes walking on your rest days to ensure your gut is well cared for.

4. Overlooking Mental Wellbeing

Did you forget about the gut-brain axis?

Often, I find that when my take control members start to become frustrated as to why they are not getting symptom relief, it is because they are stressed out as hell.

Stress not only causes IBS in the first place, it also leads to IBS.

I would recommend that you take on board daily mental wellbeing exercises to control this affect.

5. Irregular Eating

Yes, you may feel less bloated when you skip a meal or fast. But, did you know that irregular eating is directly linked to the worsening of IBS symptoms?

You may even be thinking “but when I eat, my symptoms flare up!”

Yes, they will do until you find your triggers and avoid them. But the only reason you are getting temporary symptom relief is because you are not digesting anything at all. This is not a long-term solution to a condition which is literally ruining your life.

6. Not Reading Food Labels

One of the Worksheets I have added in to my Take Control membership teaches members how to read food labels.

This reason why I have added this specifically is that it isn’t quite as easy as you may think…

Have you ever bought food from the ‘free from’ section and been left wondering “why did this cause me a flare up!?”

FODMAPs are not allergens, so they are not in bold on the label or plastered across the front of a package. Heck, some aren’t even individually labelled in the ingredients – ever seen the word ‘flavourings?’

7. Using Inaccurate Information

Have you ever noticed that there are variations in what is classed as low FODMAP between different apps and sites?

Some information out there is out of date or has been taken from studies by those who do not understand the science.

The low FODMAP diet is complicated and it is recommended that you see a registered dietitian. This will ensure accurate information and avoid nutritional deficiencies.

8. Not Finding Alternative Foods

If you are doing the low FODMAP diet alone, you may be thinking “well, what can I bloody eat?!”

Now, I find that individuals get really quite anxious at the prospect of having to follow such a restrictive diet for 4 weeks. I also speak to a lot of people who tell me that they have tried the diet before, but could not stick to it.

Another worksheet that I get Take Control members to do is to look at low FODMAP alternatives for every food they usually eat which is high FODMAP.

Guess what? This allows them to have a varied and enjoyable diet. Which ultimately means they get that long-term symptom relief that is needed.

9. Not Weighing Out Portion Sizes

Ever wondered why a food which causes no symptoms one day, may cause symptoms on another?

Some foods, like sweet potato, contain moderate amounts of FODMAPs in them. This means you can have a certain portion size, but go over that and you will end up with symptoms.

10. Being 100% Gluten and Milk Free

Before you buy the entire ‘free from’ section, please take note of what I am about to say.

Gluten is protein found in wheat, barley and rye. Those with coeliac disease must avoid gluten, but if you do not have coeliac disease, then you do not need to.

The confusion comes as wheat contains a FODMAP carbohydrate called fructan – this is what you are avoiding. So those gluten free oats? Save your money and get the regular ones!

As for milk, I find that some people struggle to adapt to the taste of plant based milks. They tell me that they have just ”cut out all dairy.”

Please do not do this! Again, you are just avoiding the lactose (FODMAP sugar) and not the other bits of milk. So things like lactose free milk and hard cheeses are fine.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Low FODMAP diet Tagged With: low FODMAP general advice

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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Reader Interactions

Comments

  1. Leslie says

    at

    Iโ€™m a registered dietitian in the US. I want to learn more about FODMAP treatment- where do you suggest I start? I love your instagram. Do you have a book recommendation?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hey! I would suggest the online Monash course :)! I am also bringing out a book so keep your eyes peeled ๐Ÿ™‚

      Reply
  2. Catherine Graham says

    at

    Hello I was wondering how long your course lasts. I have a diagnosis and have been working with a dietician . I know low fodmap works for me, but I am still a bit confused about the reintroduction phase. I know I can eat some fodmaps, but the final onesI haven’t tested. I think that when I test a new one I should cut all others, but my dietician has advised I can just keep on eating them, but then Im not too sure if I have over done it or the new one is causing a problem. I feel your course would be informative, but I am not sure if I need to go to the restrictive phase.

    I really enjoy your posts on instagram , really helpful.

    Catherine

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Thank you for your comment and lovely feedback!! It is monthly so you can cancel at any time. If you wanted to do the whole process then I would estimate around 3 months but if it is just the reintroduction, it wouldn’t take as long ๐Ÿ™‚

      Reply
  3. ali says

    at

    How much fruit and vegetables can a woman have in one day (lowfodmap) without causing bloating, upset stomach or possible mood alterations

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      up to 3 is what is recommended by BDA ๐Ÿ™‚

      Reply

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๐Ÿ˜ซ It can be so stressful when IBS strikes at work! The fear of a flare-up, the embarrassment of sharing a toilet, and fatigue can all can stop you from feeling comfortable and confident at work.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ™‹โ€โ™€๏ธ It doesn't have to be like this! Why donโ€™t you try adopting some of the examples above which can help alleviate some of your symptoms! ๐Ÿ™Œโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Is IBS dictating your schedule? Comment below! ๐Ÿ‘‡ โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ˜ซ Your day may not go to plan when you have IBS - you could spend ages on the toilet, unsure what clothes to wear due to the bloat, and be in so much pain that you have to cancel your plans with your friends and family!โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ™‡โ€โ™€๏ธ Tired of constantly cancelling your plans? Why not use the low FODMAP diet to identify your triggers so you can predict your symptoms? Therefore, your life will not revolve around cancelling plans at the last minute!โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐ŸŽ‰ ๐ŸŽ‰ Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.โ €โ €โ €โ €โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ”—https://www.wellandgood.com/healthiest-salad/amp/

#theibsdietitian #kirstenjackson #ibsguidance #lowfodmapdiet
CAN YOU RELATE? โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ˜ญ I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how weโ€™re doing, we do the polite thing and reply with โ€œIโ€™m fineโ€. Leaving the burden of IBS to be dealt with aloneโ€ฆโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿค” But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. โค๏ธโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐ŸŽ‰ ๐ŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.โ €โ €โ €โ €โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ’ฉ๐Ÿ’ฉ Check out my new gut health advice in the ๐Ÿ’ฉ๐Ÿ’ฉ Check out my new gut health advice in the @guardian

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CAN YOU RELATE? Comment below๐Ÿ‘‡ โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ˜ญ Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone โค๏ธโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐ŸŽ‰ Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Post credits to @the_migraine_lifeโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ’ฉ๐Ÿ’ฉ 30% of people in this study who were diag ๐Ÿ’ฉ๐Ÿ’ฉ 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

๐Ÿค“ Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

โžก๏ธ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor ๐Ÿ™.

๐Ÿ“š DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below โฌ‡๏ธ โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿค” Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

๐Ÿ™‹โ€โ™€๏ธ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

๐ŸฉธALWAYS mention any unusual period-related symptoms to your doctor!

#endometriosis #endometriosisawareness #endometriosisawarenessmonth #ibsawareness #pain #menstrual #menstrualcycle #periods #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutmicrobes #gutscience #dietitian
๐Ÿ˜ญ Can you relate? Comment below ๐Ÿ‘‡ โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ˜ข Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! โ €โ €โ €โ €โ €โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿค” But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!โ €โ €โ €โ €โ €โ €โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐ŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
Do you suffer from bloating? โค๏ธ SAVE THIS CHEC Do you suffer from bloating? โค๏ธ SAVE THIS CHECKLIST โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear ๐Ÿ˜ซ

๐Ÿ’จ Wouldnโ€™t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief ๐Ÿ˜ฎโ€๐Ÿ’จ

๐ŸŽ‰ Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹

#ibsawareness #ibsbloating #bloatingtips #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #dietitian
Can you add any more? Comment below!๐Ÿ‘‡๐Ÿ‘‡โ€‹โ€‹ Can you add any more? Comment below!๐Ÿ‘‡๐Ÿ‘‡โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ˜ฅ IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ˜Š Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹Sleep, movement and mental health optimisation are just as important!โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹ This this can help you achieve that ultimate symptom relieve! โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ‘๐Ÿ‘Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#loveyourgut #loveyourgutweek2022 ibsdiet diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #tipsforgoodguthealth #guthealth #guthealthtips
๐Ÿ’ฉ What movement are you planning today? Comment ๐Ÿ’ฉ What movement are you planning today? Comment below๐Ÿ‘‡

โžก๏ธ Did you know that regular movement has been proven by research to improve IBS symptoms?

โžก๏ธ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

๐Ÿ’ฉ Movement should be daily and can be anything from an HIIT class to simple stretches.

โžก๏ธโžก๏ธโžก๏ธ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
๐Ÿ™ Thank you Joanita for sharing your experience ๐Ÿ™ Thank you Joanita for sharing your experience (of not only surviving cancer but also controlling your IBS all whilst being a very successful, career driven person).

๐Ÿ‘‰ Always be aware that this is Joanita's personal story and can not be used as a guarantee of outcome.

#theibsdietitian #lowfodmapdiet
Do you suffer from IBS-D? Comment below ๐Ÿ‘‡๐Ÿ‘‡โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Diarrhoea is a common symptom of IBS (IBS-D). Some symptoms include loose stools, an urgency to poop, bloating, gas (and more ๐Ÿ˜ซ). However, the fear of not knowing when the symptoms strike can cause anxiety and affect your day to day life! ๐Ÿ˜ฐโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Adopting the Take Control 2.0 process by 1/looking at ways to reduce stress which will reduce your gut sensitivity + 2/using the low FODMAP diet to identify exact triggers can give you clarity. Ultimately, this can give you more control of your symptoms.โœŒ๏ธโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐ŸŽ‰ Fed up with trying everything, but nothing is working? Download my FREE IBS morning guide! Link in bio.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#ibsdiet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #diarrhoea #diarrhoeatips #diarrhea #diarrheatips #gutmicrobes #gutscience #healthylife #irritablebowelsyndrome #fodmapfree #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian
CAN YOU RELATE? What else do you find hard? Commen CAN YOU RELATE? What else do you find hard? Comment below ๐Ÿ‘‡โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
We often suffer in silence and feel scared to open up to others, fearing that they won't understand. ๐Ÿ˜”This can take a toll on our relationships and knock back our self-esteem and confidence ๐Ÿ˜ฅ

It can be lonely trying to tackle these symptoms alone. Taking the first step is always the hardest.๐Ÿ˜ฃ Adopt the Take Control approach of social support and pick a person that you feel confident to open up to and this can you feel a little less isolated โค๏ธ
โ €โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐ŸŽ‰ Feeling like nothing is helping your symptoms? Download my FREE IBS morning routine - Link in bio.

#ibssupport #ibshelp #ibsdiet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #irritablebowelsyndrome #fodmapfree #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome
๐Ÿค” What would you add to your IBS wish list? Com ๐Ÿค” What would you add to your IBS wish list? Comment below? ๐Ÿ‘‡๐Ÿ‘‡โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ˜ซ IBS can be a debilitating condition that can impact different aspects of your life, both big and small. Even the simplest of tasks may seem so challenging when you have IBS and this often leaves us wishing for some form of normality!โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ™๐Ÿป By using the Take Control 2.0 approach, you can learn how to turn these wishes into reality - making you feel like yourself again. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ‘‰ ๐ŸŽ‰ ๐ŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#ibswishlist #ibswishes #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #ibscommonwishes #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubai
๐Ÿค” Comment below if you can relate to this - you ๐Ÿค” Comment below if you can relate to this - you feel like NOTHING works?

๐Ÿ‘‰๐Ÿ‘‰ The number one mistake I see people making is that they try to make IBS more simple than it is. They think perhaps the low FODMAP process will resolve their issues or simply meditation daily. But IBS is a multifactorial condition and so we need to tackle it from multiple angles.

๐Ÿ™ Instead of continuing down this path which isn't working, try downloading my FREE IBS morning routine which gives you an example of how you can tackle IBS from various angles to get good results (link in bio).

#theibsdietitian #lowfodmapdiet
Comment if you can relateโฌ‡๏ธโฌ‡๏ธโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ’ฉIBS can come with a range of different symptoms - all which can really influence your day to day life. Being told that your results are โ€˜perfectly normalโ€™ can sometimes feel like a knock back - it can make you feel as though you are lost, frustrated and confused. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ™‹โ€โ™€๏ธInstead of having no 'next step' to help you control your IBS symptoms, join me next week as I will be hosting a FREE IBS Master Class - 3 ways to avoid IBS flare ups so that you don't need to deal with the uncertainty anymore. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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๐Ÿ”—Link to sign up can be found in my bioโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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Post credits to myibslifeโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
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#ibs #lowfodmapdiet #guthealth #probiotics #bloating
๐Ÿ’ฉ Relate? ๐Ÿค” Yes 'stress' can cause IBS symp ๐Ÿ’ฉ Relate?

๐Ÿค” Yes 'stress' can cause IBS symptoms but simply being told to manage this is not helpful.

๐Ÿ™ Instead please consider stress as part of a normal life, we can't avoid it. But we can use certain management techniques to help us reduce the impact of stress on our body such as meditation or through working with a CBT therapist.

๐Ÿ‘‰๐Ÿ‘‰ If you would like further support with your IBS then don't forget to download our free IBS morning routine (link in bio)

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
WHAT ELSE CAN YOU ADD TO THIS?โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
COMMENT BELOW ๐Ÿ‘‡ โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ˜ฉ Time and time again I have said IBS is not just about the symptomsโ€ฆit is about how the symptoms impact your life. AND, they impact every part of it, even the bits others find simple. For example, cancelling plans last minute or not being able to find a toilet in public. โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿค” Can you imagine a life where you IBS is underโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
control and no longer having to worry about these daily struggles. There are multiple tips to manage your symptoms from The Take Control approach which can give you guidance on how to make small life changes to get big results and achieve that ultimate symptom management.โค๏ธโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
๐Ÿ‘๐Ÿ‘ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#ibs #irritablebowelsyndrome #ibsstrugglesโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#ibsdiet #foodanxiety #chronichealthconditionโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#chronicallyunwell #bodyimage #celebratingwomenโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#foodbaby #bodyimage #ibstriggers #lowFODMAPdietโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#fodmapfree #lowFODMAP #ibs #ibsโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹
#irritablebowelsyndrome #anxiety #ibsstruggles
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